Metabolism can be defined as the amount of energy or calories your body burns in a day to perform its basic functions of breathing, circulating blood, and repairing cells.

It is the energy required for all the involuntary activities that your body carries out to keep you alive. A faster metabolic rate means that your body will burn more calories, which can help you lose weight and maintain a healthy weight. On the other hand, a slower metabolic rate can lead to weight gain and fatigue.

Why Does Metabolism Slow Down After 35?

Your metabolism slows down as you age, and this can lead to weight gain. There are a few reasons why metabolism slows down, including:.

Loss of muscle mass: As you age, your body naturally loses muscle mass, and muscle mass is known to be metabolically active. This means that muscles burn more calories at rest than fat tissue. So, if you lose muscle mass, you will burn fewer calories at rest, which can slow down your metabolism.
Hormonal changes: As you age, you may experience hormonal changes that can affect your metabolic rate. For example, women may experience menopause, and men may experience a decrease in testosterone, both of which can lead to a slower metabolic rate.
Lack of physical activity: Physical activity can boost your metabolic rate because it increases muscle mass and burns calories. As you age, you may become less active, which can slow down your metabolism.

How to Boost Your Metabolism After 35?

Fortunately, there are ways to boost your metabolism, even after the age of 35. Here are ten effective ways to boost your metabolism:.

1. Strength Training

One of the best ways to increase your metabolic rate is to build muscle mass through strength training. Strength training is any exercise that involves lifting weights, such as dumbbells, barbells, or kettlebells.

Studies show that strength training can increase your metabolic rate by up to 15%, which can help you burn more calories and lose weight. Aim to do strength training exercises at least twice a week.

2. High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a type of exercise that involves short bursts of intense exercise alternated with periods of rest. This can be done with any type of exercise, such as running, cycling, or bodyweight exercises.

Studies show that HIIT can increase your metabolic rate for up to 48 hours, which can help you burn more calories and lose weight.

3. Drink Green Tea

Green tea is known to contain antioxidants that can help boost your metabolism. Green tea also contains a compound called catechins that can increase your metabolic rate by up to 4%. Aim to drink two to three cups of green tea per day.

4. Eat More Protein

Protein is known to be metabolically active, which means that it can increase your metabolic rate. High-protein diets have been shown to increase metabolic rate by up to 100 calories per day. This may not sound like a lot, but it can add up over time.

Aim to eat protein with every meal, such as chicken, fish, eggs, or tofu.

5. Get Enough Sleep

Lack of sleep can lead to a slower metabolic rate and weight gain. Studies show that people who get less than six hours of sleep per night have a slower metabolic rate than those who get seven to eight hours of sleep.

Aim to get seven to eight hours of sleep per night to boost your metabolism and promote weight loss.

6. Drink Water

Drinking water can help boost your metabolic rate by up to 30%. This is because water helps your body burn calories more efficiently. Aim to drink at least eight glasses of water per day.

7. Eat Spicy Foods

Spicy foods contain a compound called capsaicin that can increase your metabolic rate by up to 10%. This is because capsaicin can increase body temperature and boost your metabolism. Add some chili peppers to your meals to increase your metabolism.

8. Take the Stairs

Taking the stairs instead of the elevator can help you burn more calories and boost your metabolic rate. Studies show that taking the stairs for just two minutes can increase your metabolic rate by up to 20%.

Take the stairs whenever possible to increase your metabolism.

9. Stay Active

Staying active throughout the day can help boost your metabolic rate. This means standing up and moving around every hour if you have a sedentary job.

Studies show that people who stay active throughout the day burn more calories and have a faster metabolic rate than those who don’t.

10. Eat Breakfast

Eating breakfast can kickstart your metabolism for the day and prevent overeating later on. Studies show that people who skip breakfast have a slower metabolic rate than those who eat breakfast.

Conclusion

Boosting your metabolism after 35 is possible through healthy lifestyle choices such as strength training, high-intensity interval training, drinking green tea, eating more protein, getting enough sleep, drinking water, eating spicy foods, taking the stairs, staying active, and eating breakfast. These lifestyle changes can help you burn more calories, lose weight, and maintain a healthy weight.